WOD 04082016

CrossFit Urban Jungle – CrossFit

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CFUJ Training Itinerary

With a Running Clock

A. At the 0:00

“Amanda”

9-7-5 for time of:

Ring Muscle ups

Squat Snatches, 135/95lbs

Scaled

9-7-5

Chest to Bar Pull-Ups

Snatches 135/95lbs

B. At the 10:00

Establish a 3RM OHS from a rack

Scaled

Establish 3rm Front Squat from ground

C. At the 15:00

“For time:

—1 round of:

100 double-unders

50 squats

25 Push Presses 95/65lbs

—Then, 2 rounds of:

60 double-unders

30 squats

15 Push Presses 95/65lbs

—Then, 3 rounds of:

40 double-unders

20 squats

10 Push Presses 95/65lbs

1: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled

18-14-10

Chest to Bar Pull-Ups

9-7-5

Snatch, 135#/95#

2: Overhead Squat (3)

2: Front Squat

3: Metcon (Time)

“For time:

—1 round of:

100 double-unders

50 squats

25 Push Presses 95/65lbs;75/55lbs

—Then, 2 rounds of:

60 double-unders

30 squats

15 Push Presses 95/65lbs;75/55lbs

—Then, 3 rounds of:

40 double-unders

20 squats

10 Push Presses 95/65lbs;55lbs

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